WOD For Time: 100 Double Unders 5 Muscle Ups or 10 Pull ups & 10 Ring Dips 20 Squat Clean Thrusters 5 Muscle ups or 10 Pull ups & 10 Ring Dips 100 Double Unders SCT weight: Level 1: 155/105 Level 2: 135/85 Level 3: 95/65 SWOD Snatch: 3 x 1 Across ... Continue Reading

WOD – to be done in teams of two “Willy” 3RFT: 800m Run 5 Front Squats, 225/155 – from the floor 200m Run 11 C2B Pull ups 400m Run 12 KBS, 2 pood/1.5 pood *scale as necessary

Hope you all had a GREAT thanksgiving full of family, friends and really good FOOD! Remember class is at 7am ONLY today.  Come work off your thanksgiving yumminess! WOD 12 days of Thankfulness 1 snatch (95/135) 2 box jumps (24/30) 3 Front Squats (95/135)... Continue Reading

HAPPY THANKSGIVING! There will only be one class on Friday at 7am. Come work off all that pie. Saturday morning will be at 9am.

WOD 20 minute AMRAP of; 5 power cleans 100/145 10 TTB 15 wall ball 15/20 SNATCH SKILL 7 sets of: 3 high hang snatch high pulls + 1 squat snatch (keep it light) Holiday schedule Thursday: no mobility – Happy Turkey Day Friday: 7am class ONLY Saturday... Continue Reading